Another study reinforced these conclusions and found that slower breathing bolstered the parasympathetic system’s strength over the sympathetic Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate. Pramanik T., Pudasaini B., Prajapati R. Department of Physiology, Nepal Medical College, Jorpati, Kathmandu. Nepal Medical College Journal 2010 Sep;12(3):154-7. Para-what now? The parasympathetic system is responsible for relaxation, while the sympathetic system is responsible for the fight-or-flight response. So, calm breathing can boost relaxation and calm quick-trigger reactions.

Also supporting the “deep breath, relieve stress” mantra, one study found cortisol, an immune-suppressing hormone released in response to stress, is also affected by breathing. The levels of this stress-induced hormone were significantly lower in subjects who practiced slow breathing, suggesting the breathing technique chemically reduced feelings of stress in the subjects’ bodies Efficacy of the controlled breathing therapy on stress: biological correlates. Cea Ugarte JI., Gonzalez-Pinto Arrillaga A., Cabo Gonzalez OM. Universidad País Vasco, Escuela de Enfermería. Revista de Enfermería 2010 May;33(5):48-54.

Better Breathing — Your Action Plan

Incorporating slow, deep diaphragmatic breathing requires effort, but it’s like riding a bicycle: get used to it, and it becomes natural. The quick how-to guide? With each inhale, allow the abdomen and rib cage to expand as the lungs fill with air. Exhale, allowing— but not forcing— the air to completely leave the lungs. Rinse and repeat. A good first step is to practice this breathing technique for 10 minutes each day to help the body adjust. Before long, it’ll be second nature!